The evidenced based crisis plan acts as a relapse prevention plan by helping identify one’s crisis triggers, while also prompting personalized self-care action plans, specific to each warning sign. 

Whether the crisis be skipping school, substance use, suicidal thoughts, mental illness, paranoia, self-harm, or violence, the crisis plan includes areas to document triggers, early and more serious behavioral signs of a crisis, daily and ongoing essentials for self-care and crisis management, as well as what one looks like practicing wellness, coping statements, and reasons for living with mental illness. 

Once the crisis self-care plan is completed, discussion, visualization of the skills, and role play rehearsal will be essential in developing adaptive methods of coping with distress. 

In addition to the crisis plan, an activity planning and weekend relapse prevention plan has been added for weekly use. Crisis cards are also included for reference to practice self care both before and during a crisis. The business card sized visual prompts include steps to calming anger and anxiety. The crisis steps include: 

Option 1:

  1. Stop what you are doing.
  2. Walk away.
  3. Belly breathe.
  4. Imagine calm.
  5. Use helpful self-talk.

Option 2:

  1. Stop what you are doing.
  2. Splash water on your face.
  3. Do intense exercise.
  4. Belly breathe.
  5. Progressive muscle relaxation. 

Option 3:

  1. Stop what you are doing.
  2. Walk away.
  3. Belly breathe.
  4. Distract yourself.
  5. Talk to a trusted support.

This crisis cards also include space to write or draw on the back personalized affirmations and coping activities. The crisis cards are best stored in a wallet, purse, or a pocket to prompt immediate coping with intense emotions, such as anger, anxiety, and depression.